A Vegetarian diet, on top of being great for the planet and for the animals, is the healthiest change you can make.
We are what we eat. Now think for a moment about that phrase, what if we actually were what we eat? It might make us think twice about eating junk! Eating junk food regularly can seriously cause damage to your body in many ways. These can include obesity, heart disease, difficulty remembering and weakened thinking capability.
It may be that upon reading, this triggers a sense of responsibility in you. Your body depends on your eating habits. Your health may benefit from considering a healthy diet, let’s take a look at the health benefits of going veggie:
Here are just some of the ways you can improve your plate every day.
· Start a vegan diet
· How to go vegan
· What ways to incorporate more protein in your diet
Start a vegan diet
If you have sought to lose weight but are struggling, a vegan diet is an approach you may like to consider. Cutting out certain foods altogether can assist with weight loss when managed carefully, in a calorie-controlled way.
Veganism means cutting out all food relating to animals. This is not just meat but any food which is derived from a n animal as a by-product. For instance, milk, cheese, yoghurt, eggs, and honey.
Making the step to becoming vegan may seem daunting at first. If you are a regular meat eater, you may benefit from weaning yourself off slowly rather than trying to do it all at once as your willpower and palette may struggle to stay focused on keeping to such a strict diet, all at once.
Advantages of a Vegetarian Diet
A vegan diet provides a bunch of health benefits, in fact, some diseases that don’t seem to have any cure can be improved by simply adopting a vegan lifestyle.
Surprisingly, a vegan diet has shown the prevention of many significant cancers and diseases relating to the heart, bowel, stomach and brain. Again, in order to stay healthy, you may also need to take measured vitamins, proteins, and carbs to avoid any deficiencies.
Our body is most precious to us no matter how much we bash our looks, but at the end of the day, we all want to put the best sort of diet in our bodies and prefer to stay fit for the sake of mental peace.
How to Go Vegan
· Small steps that lead to a strict vegetarian diet
If you are struggling to find a way to start a vegan diet but don’t know how to start, this guide may help you.
Every change in life needs time to adjust. You have to start slow. If you have never tried anything like this, try a vegetarian diet first to slow transition.
If you’re already a vegetarian but want to shift to veganism, then you could try a vegan breakfast for a month and monitor the changes in your health. Afterwards, you can decide whether you’re ready for the next step.
Once you have overcome this first hurdle, you will feel more confident starting a vegan diet. You can have a little cheat day on the weekend initially, but after you’ve correctly adjusted to this diet, you’ll find it easier to stick to it as you see the various health benefits.
What ways to incorporate more protein in your diet
Though a vegan diet has several benefits, there is a risk of a lack of protein in the body. So don’t forget to incorporate a portion of proteins into your plate;
· Making a vegan plate
While making your plate, the first thing to remember is to properly wash your hands and use ahand dryer instead of any other material/surface to dry your hand for better hygiene. Divide your plate into four food quarters. There should always be one portion of protein. We usually get our protein from meat so you will have to introduce beans, peanuts, lentils, Tofu, and seeds into your diet to get the protein you need.
1. Your plate should consist of quarters; there should be a quarter of your favourite greens.
2. Then a side of carbohydrates like potatoes, rice or corn.
If you have diabetes, you can go with non-starchy vegetables like carrots or zucchini /courgette.
3. Then, fill the next quarter with some flavourful whole grains or starches. These can be whole wheat pasta, corn meal or you could seek out some tasty recipes available online.
4. Finally, add some protein. Beans, pulses and seeds are all great providers of protein.
There are many different types of vegan diets, and they can all be effective for weight loss. Some people may find that a high-fat, low-carbohydrate diet works well, while others prefer a low-fat diet. It’s essential to find the vegan diet that works best for you and stick with it.
It’s also important to make sure that you’re eating enough food. Many people who switch to a vegan diet tend to eat fewer calories than before, leading to weight gain if you’re not careful. Ensure you’re eating enough to support your activity level and weight loss goals.
Veganism and weight loss: two words that don’t go together, right? While it may be true that processed vegan foods – such as cheesecakes and cupcakes – often contain the exact high amounts of sugar and fat as their non-vegan counterparts, a whole food plant-based diet is not only possible for vegans who want to lose weight but can also aid in cleansing your body.
By making smart choices filled with nutrient-dense vegan foods, you can achieve optimal health without depriving yourself of all the pleasure that food has to offer. That is why many specialized care services provide older people with a balanced diet.
A vegan diet can be a great way to lose weight. It is high in fiber and low in calories, making it a healthy and sustainable way to lose weight. Here is a beginner’s guide to using a vegan diet for weight loss:
1. Choose high-fiber foods.
A vegan diet is high in fiber, which can help you lose weight by keeping you feeling full longer. Some good high-fiber foods to include in your diet are fruits, vegetables, whole grains, and beans.
2. Avoid processed foods.
Processed foods are typically high in unhealthy fats and sugars, leading to weight gain. Instead, focus on eating whole, unprocessed foods low in calories.
3. Limit portion sizes.
An important part of losing weight is to eat less than you typically would. A great way to start this process is by limiting portion sizes at every meal. Pay attention to what your body needs, and take note of signs that you are complete, such as when your stomach starts to feel tight or if you lose your appetite entirely. Over time, these feelings will become more familiar, and you will be able to better manage how much food you need for a healthy diet without gaining weight from overindulging in one sitting.
4- Use vegan substitutes sparingly.
Diet substitutes – also known as replacement or “fake” foods – can help make transitioning to a vegan diet easier. They are typically high in protein, low in fat, and low in calories; however, they can be expensive and high in sodium. Use them sparingly – perhaps once per day – to help ensure that you’re eating whole foods for the majority of your meals.
5- Get enough nutrients.
A vegan diet is very nutritious – provided you eat a variety of unprocessed foods and take care not to overeat. However, it would help if you still use caution when following any restrictive diet plan to avoid nutrient deficiencies, such as those related to calcium or iron. Therefore, vegans need to consume plenty of calcium-rich foods (such as leafy green vegetables and fortified foods) and iron-rich foods (legumes, nuts, and seeds).
A vegan diet can be a great way to lose weight. It is high in fiber and low in calories, making it a healthy and sustainable way to lose weight. By following these tips, you can use a vegan diet to help you reach your weight loss goals.
Thank you for reading! I hope this article has been informative and helpful. If you have any questions or comments, please feel free to leave them below. :)
There are many benefits to using a vegan diet for weight loss. A vegan diet is typically high in fiber and low in calories, making it a healthy and sustainable way to lose weight. I hope this article has been informative and helpful. If you have any questions or comments, please feel free to leave them below.
Ask any vegan, and they will tell you this: more than just a diet, veganism is a lifestyle. Vegans who are dedicated to their practice avoid animal products and ingredients in all areas of their life, including what they put on their skin. If you’ve noticed lately, vegan skincare is taking over mainstream beauty as more and more conscious consumers choose products that are sustainable and free of any kind of cruelty directed to unsuspecting animals. However, what’s causing this shift is not just for people to stand for what they know is right. Vegan skincare products have incredible benefits you won’t find in other more traditional formulations.
Let’s break it down even further.
What is Vegan Skincare?
If you have an idea of what veganism is, it’s basically the same only that the products we’re tackling are those specifically for your skin.
A vegan skincare routine can be seen as a beauty hack as it has a ton of benefits, but it’s also more than that. Vegan skincare uses cosmetics and beauty products that do not contain any animal or animal-derived ingredients or by-products whatsoever.
What this means is that traditional ingredients you commonly see on the labels of non-vegan cosmetics and skincare products such as honey, beeswax, collagen, keratin, and lanolin are not used.
Other animal-derived ingredients that vegan skincare brands don’t incorporate in their products are hyaluronic acid, squalene, stearic acid, elastin, carmine, and silk. What these vegan brands tend to use instead are plant-based or synthetic ingredients.
Vegan vs Cruelty-Free: What’s The Difference?
You might think they’re synonymous, but the truth is that there are vegan products that can actually not be cruelty-free and there are cruelty-free products that are not vegan.
Some “vegan” products only claim to be vegan because they exclude the production process. So while the ingredients used may not necessarily contain any kind of animal product or by-product, they may have still been tested on animals.
Cruelty-free products can sometimes contain animal products even though they don’t test on animals.
If you really want to use skincare products that are both vegan and cruelty-free, make sure to do your research first. Find out if the brand you are looking into is true to their word.
What Are The Benefits of Vegan Skincare?
Now, you don’t necessarily need to be vegan to reap the benefits of a vegan skincare routine.
Vegan skincare products are not only healthier, cleaner, and kinder as compared to their more traditional counterparts, they’re also inclusive. They’re great for oily, combination, dry skin—basically, every skin type that exists.
If you’re still undecided, here are some reasons why vegan skincare should be on your beauty routine.
Kinder To Animals and Our Planet
Though skincare products take great care of our skin, it wouldn’t feel as kind if the products we are using hurt those who are innocent.
Skincare brands and products that are both vegan and cruelty-free make sure that no animals were harmed in their creation and production. When we consciously buy these better alternatives, we take part in actively lowering the demand for products that use animal ingredients or those that rely on animal testing.
The best vegan skincare products are also 100% natural and organic. These plant-based products don’t cause any harm to our environment after use as they break down into non-harmful components.
Furthermore, vegan brands tend to be very conscious of packaging. They opt for sustainable and easily recyclable materials instead of plastic.
Kinder To You
Our skin absorbs much of what we apply to it so if we’re opting for products that have toxins, harsh chemicals, or other harmful ingredients, just imagine the damage they could potentially bring to our skin.
Vegan skincare and beauty products typically contain fewer ingredients that will irritate or aggravate your skin or any skin conditions you may have. They also tend to have shorter ingredient lists so that you can understand exactly what you’re putting on your face and body.
Because they are often made with natural ingredients, vegan skincare formulas are packed with vitamins, minerals, and antioxidants that will nourish your skin to keep it looking and feeling fresh for longer.
Tips On Making The Switch
If you are planning on switching, the first thing to do is to research, research, and research. Educate yourself so that you can be better equipped as you begin your transition from the products you’re using now to a vegan skincare routine.
Remember to take your time. It’s okay to start small and slow. There’s no need to throw out all your current products in the trash—that will just be wasteful and counterproductive. Swap one or two steps in your routine first and the rest can follow. And know that by doing this small thing, you’re already creating an impact.
If you’re ready, take it a step further. Vegan skincare goes beyond the products you are using. At the end of the day, the health benefits of a vegan diet coupled with an active lifestyle can help keep your skin and your body strong, young, and in great shape.
Embrace meat-free Mondays or go flexitarian when you can. Try easy vegan recipes once you’re a little more confident and comfortable about it. All these little things add up.
With a vegan skincare routine, you can keep your skin healthy and radiant and take care of the planet and all its animals at the same time. So try it out for yourself! Your skin—and Mother Earth—deserves it.
Vegetarian diets are now becoming increasingly common. Vegetarianism is not only excellent for you, but it is also a healthier and better decision for the planet and all of its children. There are many health benefits of being a vegan, but still, the majority is carnivorous. The human system was designed to eat vegetables and fruits. People select a vegan diet for a variety of reasons, including the desire to reduce inflammation, lessen one’s environmental impact, and show compassion for animals. Also, vegan diet increases the testosterone levels in the body, thus it is great for individuals who are already receiving trt San Diego.
A vegetarian diet can take various forms. Vegan diets, on the other hand, consist only of plant-based meals. This form of vegetarian diet excludes the consumption of meat, fish, milk, eggs, and honey. Lacto vegetarians consume plant-based diets as well as dairy products. Lacto-Ovo vegetarians consume plant-based diets, eggs, and dairy products. Pescatarians consume plant-based meals as well as fish. Some people eat plant-based meals, eggs, dairy products, poultry, or fish but eschew red meat. Vegetarian diets are low in cholesterol and saturated fat because they reduce or eliminate the consumption of animal products. A vegetarian diet has been linked to a decreased risk of heart disease, type 2 diabetes, and cancer in several studies. Diets rich in antioxidant-rich fruits and vegetables are good for the body and may help lower your risk of cancer.
Reduces the risk of diabetes and Infections
Diet and lifestyle are huge supporters in a person getting diabetic. The diet which reduces the risk of diabetes and other diseases is a Plant-based diet, which maintains a healthy balance of insulin and glucose levels and People who eat a vegetarian diet may be less prone to develop type 2 diabetes. One cause for this might be a larger consumption of entire grains, fruits, vegetables, legumes, and nuts, as well as a decreased consumption of unhealthy fats. Also, by avoiding meat, you eliminate the risk of salmonella, avian flu, E. coli, and a slew of other poultry, meat, and fishbone disorders. By eating veggies, you will also reduce the number of pollutants in your system. Each year, 67 million people become ill as a result of unclean dishes, inadequately cooked, or several meat infections.
improved heart health
Our heart is in charge of maintaining the blood flowing through our veins. It’s extremely frail for such a crucial profession. Saturated fats, cholesterol, and other factors associated with meat-eating are the most dangerous to the heart. To keep your heart healthy, eat veggies. This will improve your heart health and allow you to live a long life free of heart disease.
Look younger than your actual age and have a clear skin
You may make yourself younger by what you consume. People who ingest animal fats and products have a lower life expectancy than vegans. Similarly, a study was conducted in Japan to determine why individuals live longer lives there. For nearly three decades, they studied over 600 Okinawan centenarians. Their formula is a low-calorie diet rich in unprocessed complex carbs, fruits, vegetables, and soy that are high in fiber. If you want to have healthy skin, you should consume lots of vitamins and minerals and drink lots of water. The fruits and vegetables we consume are high in vitamins and minerals, as well as antioxidants.
Lower cholesterol levels
Whether you believe it or not, eating animal fat has no health benefits. Vegetarian diets are cholesterol-free since cholesterol is only found in animal sources. Although cholesterol is an important component of every human cell, vegetarians do not need to be concerned about receiving adequate cholesterol because the body can produce all of the cholesterol it requires from vegan diets. Following a long-term study of the effects of a vegetarian diet, Korean researchers determined that vegetarians have lower body fat and cholesterol levels than omnivores.
Compassion for nature and the world
Human beings are all a part of the natural world. It is our moral obligation not to harm other animals. While people who consume it’s their personal choice, it is important to know how it is produced. The animals are kept in horrible circumstances in crates and cages. They are force-fed growth hormones and force-impregnated to reproduce more. The meat business harms the environment. According to natural geography, the meat sector accounts for the bulk of greenhouse gas emissions, water consumption and waste, and pesticide/chemical penetration when compared to conventional agriculture.
Choosing a vegan lifestyle is not only about your dietary preferences; committing yourself to a genuinely vegan and cruelty-free lifestyle extends to all other areas of your life, from beauty and personal care products, fashion items like shoes, bags, and clothes, cleaning supplies for the home, furniture and home decór, since animal products happen to be found in a number of things you may not even imagine, and even when products can be vegan, which means that they don’t contain animal products, they may have been tested on animals, which is why it’s important to go for cruelty-free options as well.
If you want to know more about the basics of how to go vegan and have a truly committed vegan and cruelty-free lifestyle at home, keep reading to learn what the experts told us.
As a new vegan, what are the staple foods that should never be missed in your pantry?
Nutritional Yeast – Fortified nutritional yeast is an essential vegan pantry staple making sure you get enough vitamin B-12, naturally found in meat. Often referred to as ‘nooch,’ it can be an acquired taste that adds umami and ‘cheesy’ flavor to your meal. It can be stirred into recipes towards the end of cooking. Or try sprinkling it over the top of pizza, salads, soups, pasta dishes, etc. I recommend starting with a small amount, adding more as you get used to this savory ingredient.
Cashews – When you’re looking for dairy alternatives, raw cashews work wonders in everything from vegan mac and cheese, vegan queso and alfredo, cashew ricotta, vegan cheesecake, vegan cream, and more. Those who are free of nut allergies will benefit from adding this versatile nut to your pantry. They blend up creamy smooth in seconds with a quick soak, and you will never miss dairy again!
Legumes – Whether dried or canned, stocking a variety of legumes such as lentils, beans, and peas is a must. They are extremely versatile and the main protein in a vegan diet. Not only are they inexpensive and extremely versatile, but legumes are also low in fat, high in protein and fiber. Plus, they carry essential micronutrients and phytochemicals to keep you at your best.
Spices – Although they are not really a food, having a good assortment of spices on hand will enhance your plant-based meal. I love the simplicity of simple salt and pepper, but spices and herbs can make all the difference and make your recipe come alive. I recommend sourcing the freshest dried spices and using fresh herbs whenever possible.
What kind of vegan options can we have at home as meat substitutes that provide the proteins required?
The first thing that people need to know is that most of us eat too much protein, and unless you are only eating vegan junk foods, the likelihood of you not getting enough protein is slim to none.
Please check out this video (from 2014) by Dr. Michael Gregor in which he answers the question: “Do vegetarians get enough protein?”. As he states in the video: The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day. Dr. Gregor also has a great cookbook: The How Not to Diet Cookbook.
In your experience, what are the Do’s and Don’ts when someone starts to adopt a vegan lifestyle?
“Taking the first step is always the hardest”, but becoming vegan has never been easier than it is right now. So many new options – buying food, dining out, clothes, personal care items, sources of information etc. Everything points to an easier lifestyle than ever before.
What can I eat? – Meat, milk products, eggs, seafood, it’s easy to think that your diet will be seriously limited, but this is simply not true. Most peoples’ diets are very limited by what they choose to base their meal options around. There are a vastly larger number of fruits and vegetable options to base your meals on than animal-based options. Also, for an easy transition, there are also a huge number of faux-products – meat substitutes, dairy-free milks, cheeses, pastries, and ice-creams. You don’t have to forego your fave dishes because these days there are plant-based replicas. It’s just a case of finding the shops and outlets where you can buy them from. And it’s the same with dining out – the hardest part is getting started. Once you familiarise yourself with the local vegan-friendly options, you will find that you can eat at most places, and maybe you just do should not want to support places that do not cater at all to vegans. If you find yourself really short of options, try Italian, Indian, Chinese restaurants – you can always find a few options in these places.
Important foods for vegans – everyone needs to consume essential minerals, vitamins, and other components to ensure optimal health, and vegans are no different. Thankfully a well-planned vegan diet lends itself very well to good health. Most dieticians recommend only a vitamin B12 supplement for vegans since modern living has stripped food of this essential item. However, often vegan-friendly milks, margarines, cheeses, yogurts, even cereals will be fortified with B12. Other vegans take vitamin D supplements if they live in less sunny climes. Yet others take fatty acid supplements, however, studies indicate that most people can synthesize what they need. But the truth is that everyone should follow a healthy diet and you might find that your own supplement requirements are different. You can find many recommended vegan nutritionists online to allay any concerns.
How to tolerate the talk – Being vegan can be very challenging, especially when it comes to the thoughts and reactions of non-vegans, whether they be friends, family, co-workers, or just people you meet. Chances are you will be ridiculed, warned about your health by self-appointed “health experts”, treated to attacks from home-spun irrational philosophers, even ostracised. And the crazy thing is that this is usually from the most ignorant.
The trick is to be prepared. Dealing with these issues is challenging at the start, but the more often you address them, the more confident you will become. You will soon recognize the most familiar lines and build up your own stock answers to them. Remember that science and philosophy are on your side. There are plenty of online resources to help you, including vegan Youtube channels. And try to adopt an engaging and positive approach wherever possible because you are now an advocate for doing the right thing.
Staying the course – Making the transition can appear daunting but do not despair; you are not alone. There are more like-minded vegans than you might imagine, wherever you live. “A problem shared is a problem halved”, so get involved in on-line vegan communities such as Facebook or forums, or join local vegan clubs. And if there isn’t one, start one!
What are the benefits of a vegan diet on our overall health?
In a socio-cultural and economic environment, with large-scale publicity aimed towards influencing the consumption of products and, as consequence, diets, we grow up with the idea that we need animal products such as meat and milk to achieve good health and, many times, social status. However, a strictly vegetarian diet is filled with all the nutrients our bodies need and is scientifically proved to be effective in keeping the body healthy at any stage of a human being’s life.
There are many studies that report the benefits of being vegan and following a plant-based diet. This kind of diet tends to offer more fibers, antioxidants, as well as being even richer in potassium, magnesium, and vitamins A, C, and E.
According to the American Heart Association, this type of diet is also effective at preventing cardiac diseases. A study was carried out by the association with 100 participants with pre-existing heart conditions to rate the performance of heart functions for patients with omnivorous and vegetarian diets. The vegetarian diet was shown to significantly reduce systemic inflammation and improved the lipid profiles for the patients, while this wasn’t the case for those with an omnivore diet.
Among other benefits of being vegan is the potential to reduce risks for some types of cancer. Regularly eating vegetables may reduce the risk of cancer by 9 to 18%. Among the cancers that we can reduce the chances of risk, we have prostate cancer, colon cancer, and breast cancer.
It can be observed that plant-based living is not only healthy and diverse but can also help us live better and longer.
How do you know when a beauty product is cruelty-free? What should we be looking for?
First, check to see if the beauty brand is listed on Leaping Bunny’s Cruelty-Free List or PETA’s Beauty Without Bunnies List. You can also check my cruelty-free brands list. If the brand is in either of these three spots, great! It’s easy to tell they’re cruelty-free.
If it is a smaller brand, such as an indie brand like Necromancy Cosmetica, Fyrinnae, or Sydney Grace Co, you’ll want to check their FAQ page or about page to see if they list their cruelty-free status. Most indie brands will be very transparent. Necromancy Cosmetica, for example, states that their lipsticks are made with 100% vegan materials that have never been tested on animals.
If a brand isn’t on Leaping Bunny’s, PETA’s, or my cruelty-free list, and they don’t have the details in their FAQ page, you’ll need to email them.
The questions I typically ask a new brand now are as follows: (these questions were created with my bestie Jen from My Beauty Bunny 1. Is your company certified by Leaping Bunny/CCIC? 2. Are the products vegetarian? (no animals killed for the products – i.e. some forms of collagen, squalane, etc.) 3. Are the products vegan? (i.e. product ingredients that come from animals like lanolin, honey, milk, etc.
Are the finished products tested on animals by the company, a parent company, a third party or an affiliate company? 5. Are the products tested on animals during the production process by the company, a parent company, a third party or an affiliate company? 6. Do you have documents from your ingredient suppliers to show that they are not testing on animals for your brand or any other brand? 7. Does your manufacturer purchase any ingredients from laboratories that conduct tests on animals? Do you have documents to support this? 8. Are the products sold in any markets where animal testing is required by local law and regulations (China, etc)? 9. If the products are sold in China, please explain how you are avoiding pre-market testing (are you aligned with PETA or Leaping Bunny)?
The information you’re looking for is whether or not the brand tests on animals or if the brand contracts out to their manufacturers/suppliers/a third-party vendor for animal testing.
What kind of materials should we look to incorporate in our home to make it vegan and cruelty-free?
Decorative Pillows:“Covers made from linen, bamboo, and organic cotton are healthier alternatives to leather and wool. They are free from harmful chemicals, vegan, and super soft.”
Pillow Inserts:“Consider rubber, kapok, or buckwheat fill for your decorative pillows instead of foam. These fills, unlike foam, are completely organic and free from off-gassing (the harmful chemicals that foam releases). They are also vegan.”
Sofa Cushion Filling:“When a sofa, for example, is touted as faux, make sure you check the fill. The upholstery can be a faux leather or velvet. However, the foam cushions underneath can be wrapped in feathers or down.”
Comforters and Blankets:“How yummy to wrap yourself in a soft thick cotton, bamboo, or faux fur blanket. These are much healthier, kinder options that contain less chemicals than a wool or down-filled blanket.”
Rugs:“I’m a fan of cotton, hemp, jute, and sisal. They are affordable, organic, and have fewer chemicals than wool or silk rugs. Plus, there are endless styles and patterns that are non-animal based.”
Printed Fabrics:“Printed fabrics are beautiful and come in endless prices and styles. Try to find fabrics that use natural dyes that are either vegetable or water-based.”
What tips can you give us to start a vegan lifestyle and actually stick to it?
Our Top 10 Tips to Get You Started
It’s all in the planning!
Don’t wake up on the first day of your vegan adventure without having thought about what you might eat! That is the absolute quickest way to fall off the wagon. Ahead of time, have a think about your first day’s meals and buy plant milk for your breakfast and coffee or tea, some dairy-free butter for toast or sandwiches, and something tasty for your dinner.
Some people find making a weekly meal planner helpful, so they always know what they need to shop for and what they will be eating.
Look out for accidentally vegan foods
There are so many everyday foods that just happen to be vegan, so open up your cupboard and take a look. Pasta, rice, peanut butter and Marmite, most breads, tinned tomatoes, chickpeas and kidney beans, jam and marmalade, coconut milk, curry pastes, tomato puree, baked beans, many crisps, crackers and biscuits, herbs and spices, many gravy granules, tea, coffee and fruit juice… There is a good chance that half the foods you already eat are vegan!
Ease yourself in
There is no need to reinvent your whole eating habits. If you like a sausage sandwich, have one – just make sure the sausages are vegan. If you want ice cream, go ahead. There are dozens of different delicious flavours out there. You can have almost everything you had before in a vegan version, so just switch like for like.
Veganise your favourite dishes
Again, there is no need to adopt a whole new eating regime. If your signature dish is lasagne, make a vegan version with soya mince and plant milk for the béchamel. If you love a morning fry-up, you can make it with vegan bacon and sausages. Whether you cook curries, casseroles, soups, stews, pies and pasties, roast dinners, cakes, desserts or anything else, simply veganise it.
When you’re ready, branch out
Many people find that becoming vegan opens up a whole new world of recipes and ingredients, and rekindles their love of great food. Once you’ve got the hang of the basics, why not jump in and try some brand-new recipes (there are thousands online) and see if it ignites your culinary passions.
Keep snacks to hand
Don’t get caught out! It’s really easy to pick up vegan snacks in most places but not everywhere, so make sure you keep a bag of nuts, a chocolate bar or some fruit in your bag or car just in case.
Not every vegan product will work for you but just because the first cheese you try or the first latte you make doesn’t hit the spot, don’t rule out all other cheeses and plant milks. There are so many different ones to try – cream cheese, melty cheeses, nut-based, coconut-based, soya-based, all flavours and lots of different brands and styles; and as for milks, you’ll find oat, hemp, almond, coconut, rice and soya. Try them all, and you will soon find your perfect match.
Like eating out? Download the HappyCow app onto your phone and let it guide you to your nearest restaurant, café or shop where you can find vegan food wherever you are in the world.
Find your tribe
It’s easy to feel isolated as a new vegan but there are millions of us out there. Find your local vegan meetup group and make like-minded friends in real life or search online for vegan groups that interest you. From vegan runners to bakers to knitters; from vegan weightlifters to fashionistas to activists. They’re all there waiting for you.
Be kind to yourself
Everyone makes mistakes. Whether you ate something non-vegan accidentally or simply gave in to temptation, it’s OK. It doesn’t mean you are no longer vegan; it just means you are human! Chalk it up to experience and move forward.
What mistakes should be avoided when transitioning to a vegan lifestyle?
First things first – don’t be too hard on yourself. Some people find it easier than others to give up animal products completely from day 1, but others may go back to their normal eating habits from time to time, and both are ok; that’s just part of the process. Don’t beat yourself up for “not doing it right”.
Next, try to avoid vegan junk food. Most people think that just by being vegan, you’re automatically healthier, but that’s definitely not the case if your daily meals just consist of burgers and pizza. I highly recommend you do your research and have lots of healthy vegan recipes on hand to experiment with. Personally, I’m a fan of adding at least 50% raw food into your daily meals as that gives you lots more nutrition. Try dividing your plate in half – fill half your plate with something cooked and make the other half a salad.
Lastly, don’t worry about protein and calorie counting. It is very easy for a vegan diet to meet the recommendations for protein. In fact, vegetarians and vegans actually average 70% more protein than they need every day. Just make sure you have plenty of variety, listen to what your body needs (not craves!) and enjoy your food.
-Anya Andreeva, founder of Live Love Raw and author of “How To Be A Raw Foodie”.
What recommendations can you give us to raise vegan children?
Raising vegan children can come with a set of unique challenges for parents. Talking to children about veganism from an early age can be a daunting task. Especially as reasons for being vegan are not always kid-friendly. However, it’s important to be transparent with your child about why your family is vegan, even if it’s a little uncomfortable at first. There are a lot of resources out there from vegan children’s books to vegan subscription services like Vegancuts. After all, as a parent, you never want your child to feel like they are “missing out”. At Vegancuts we curate 100% vegan snack boxes each month to showcase the very best vegan products on the market. Embracing fun experiences like subscription boxes go a long way to ensuring your kids don’t feel “left out” – and who knows, it might even make their friends jealous!
Why is it important for vegans to supplement with B12 vitamin? Why is this necessary?
Vitamin B12 used to be found in the soil where we farm our food. But over the centuries of over-farming, our soil is mostly barren of naturally occurring B12, which leaves no plant-based sources of it (although it’s worth noting that B12 deficiency rates are about the same in both vegans and non-vegans alike). B12 is a very important vitamin, and deficiencies can have symptoms ranging from sluggishness all the way to irreversible brain damage! A deficiency can take years to develop, as we can store it in our livers for 3-7 years, so even if you haven’t supplemented for years and your blood tests are fine now, it doesn’t mean that they will be down the line. With vitamin B12 supplements being so affordable and readily available, there is no reason not to take the supplement and stay healthy — vegan or not.
– Dani Taylor, Vegan Strong Assistant Tour Director, Author, Vegan Strength Coach, and Natural Bodybuilding Athlete
As you can see, nowadays, you can find vegan options for almost everything you need to move forward to a fully vegan and cruelty-free lifestyle. As more of us choose this way of living, more products will be offered in the market to cover all the needs of this growing trend all over the world.
Here are some benefits of being vegan and how we contribute to the lives of animals, the environment and our own health in the course of one year.
The fundamental premise of veganism is to save animal lives, even if at a limited capacity. This means taking an ethical stance in favor of those who suffer throughout all levels of human consumption: food, clothing, accessories, cosmetics and events. In our daily lives, this seems like a long list of chores, but avoiding certain kinds of consumption is possible and can have many positive results. We become more aware and responsible with all forms of life.
Animal exploitation lies at the center of a series of harmful consequences, like the violation of animal rights as sentient beings capable of feeling pain, fear and demonstrating happiness and love. The environmental devastation promotes climate changes, increased pollution, emission of greenhouse gases, expropriation of native people and the expulsion and death of animals in their natural habitats. For humans, animal consumption might also be unhealthy.
“If anyone argued that discriminating and exploiting non-human animals is justified because they are less intelligent, or because we are stronger and more powerful, then we’d have to accept that this kind of exploitation may also be applied to humans who are weaker and less powerful. That would mean discriminating against members of our society who are too young, too old, too sick. Who would stand for that?” animal-ethics.org
The benefits of being vegan are in three fundamental concepts for the harmony of life on Earth: preservation of the dignity and life of all animal species, including humans, environmental protection and health.
How many lives can a vegan save in one year?
One vegan can save on average one animal per day and up to 582 animals per year. The author of this research is Harish Sethu, a professor at Drexel University in Philadelphia, US, a PhD in electrical engineering. This estimate was published by the website Counting Animals.
To reach this estimate, Harish used data about the amount of animals who were killed for food in the United States and population size. With most aquatic species being killed, the result was somewhere between 371 and 582 animals yearly.
To achieve a more accurate number, he had to exclude vegetarians and vegans and divide the total number of killed animals exclusively between the meat-eating population.
However, this research’s conclusion is fairly conservative, given that it doesn’t account for animals killed by the egg and dairy industries, which could make the figure even higher. It’s important to emphasize that the aquatic animals who are “accidentally” killed by the fishing industry, thousands of them, also don’t factor into this data.
Still, vegans’ generous and compassionate ideals save hundreds of lives every year.
According to a report about land use and climate change from the IPCC, an international panel that assists the UN, the scientis Marta G. Rivera Ferre explains how chicken and pork consumption currently represents 77% of animals raised to feed the world, and 22% is beef.
Each of these species contributes to climate changes in a different way. The ruminantes emit methane gas with heating potencial 28 times bigger than CO2 and can stay in the atmosphere for up to ten years. Monogastric animals, which are no ruminant, emit nitrous oxide and CO2, which can stay in the atmosphere for up to 100 years.
To the UN for the Food and Agriculture Organization (FAO), livestock is responsible for 18% of greenhouse gases, much more than all of the public transportation exhausts in the world. Including its by-products, livestock accounts for at leat 32 billion tonnes of carbon dioxide (CO2) every year, that is, 51% of all global greenhouse gas emissions.
Water resources, shallow or underground water available for all kinds of regional uses or water basins are also highly affected by livestock. Water consumption for animal agriculture varies between 33 and 75 trillion spent gallons annually. Only in the United States, agriculture is responsible for 80 to 90% of water consumption.
According to Michael F. Jacobson, to the Center for Science in the Public Interest, feed production for livestock consumes 56% of water in the United States.
With livestock, there is excessive water spending across all of the industrial spectrum, whether it is for the production of eggs, dairy and leather, but also for the production of meat itself. In a conservative estimate, it take more than 2 thousand gallons of water to produce 2 pounds of beef, but this figure can go up to 4 thousand gallons.
Animal consumption directly affects the environment. Water waste, deforestation and CO2 emissions.
What are the benefits of being vegan? In one year, one vegan can avoid the waste of:
401,504 gallons of water Deforestation of an area of 14,929 ft² 8,933 lbs of CO2 (cowspiracy.com/facts)
In a sociocultural and economic environment, with large scale publicity aimed towards influencing the consumption of products and, as consequence, diets, we grow up with the idea that we need animal products such as meat and milk to achieve good health and, many times, social status. However, a strictly vegetarian diet is filled with all the nutrients ouar bodies need and is scientifically proved to be effective in keeping the body healthy in any stage of a human being’s life.
There are many studies which report of the benefits of being vegan and following a plant based diet. This kind of diet tends to offer more fibers, antioxidants, as well as being even richer in potassium, magnesium and vitamins A, C and E.
According to the American Heart Association, this type of diet is also effective at preventing cardiac diseases. A study was carried out by the association with 100 participants with pre-existing heart conditions to rate the performance of heart functions for patients with omnivorous and vegetarian diets. The vegetarian diet was shown to significantly reduce systemic inflammation and improved the lypidic profiles for the patients, while this wasn’t the case for those with an omnivore diet.
Among other benefits of being vegan is the potential to reduce risks for some types of cancer. Regularly eating vegetables may reduce the risk of cancer in 9 to 18%. Among the cancers that we can reduce the chances of risk, we have prostate cancer, colon cancer and breast cancer.
It can be observed that plant based living is not only healthy and diverse, but can also help is live better and longer.
The survey of 8,500 vegans from across the world shows that the top reason for people making the switch to a vegan diet is animal welfare. Overall, 9 in 10 (89.1%) respondents indicated animal welfare was a key reason for cutting out animal products from their diet.
The second most popular reason was to protect the environment and combat climate change. Nearly two thirds of vegans (64.1%) listed environment as a motivating factor for making the switch to a vegan diet. This figure is likely to grow as the links between animal agriculture and climate change become more widely realised around the world.
The third most popular reason was health. Over half of vegans (53.16%) list health as a motivating factor for cutting out animal products from their lives. As strong evidence demonstrating the health benefits of vegan diets continues to build, this figure is also likely to grow.
Food conservation was the fourth most popular reason (15.9%) and cost/inexpensiveness of vegan diets was fifth most popular (6%).
Commenting on the research findings, Founder of Veggly, Alex Felipelli, said:
“There are many excellent reasons to go vegan, so we have found it fascinating to see which motivations are the most popular. We are very pleased to see animal welfare is number one as veganism ultimately gives a voice to the voiceless. At the same time, we can see both environmental and health reasons are strong factors as well. A vegan diet is clearly the best thing for the planet and your health, so it’s no surprise they are also popular reasons.”
Available throughout the world, Veggly is used in 181 countries. We have recently reached 1 million Veg-Matches.
Health is wealth! While that’s an old say, it’s as true as it’s ever been. And the importance of vegetables for our health is proven by many researches. Read on to learn more. And when you’re convinced, check out how to properly prepare vegetables and some of our vegan recipes.
A lot of Vegans and vegetarians adopt their diet/ lifestyle for different reasons: animal welfare, environment and food security for the world population being the most common reasons.
However, the importance of vegetables and eating a healthy plant-based diet is also a great factor and one that greatly impacts the life of vegans and vegetarians for the better!
Even if you’re still just trying to reduce your meat consumption in favor of more vegetables, this article provides really interesting insights.
Staying healthy is essential to functioning well in life. Health is the root of one’s existence. Life is full of challenges and struggles. One requires being mentally and psychologically stable.
Vegetables are necessary for human health due to their vitamin A, minerals, and dietary fiber content. Vitamins A, C, and E play a vital role in human health. The nutrient and non-nutrient molecules in vegetables reduce the risk of chronic disease, diabetes, cancer, obesity, and hyperactivity.
Importance of Vegetables in Mental Health:
Researchers are merely starting to consider the correlation between what we tend to eat and our mood. However, we already know there is a strong correlation. A large study conducted in Spain recently found that people with a diet rich in vegetables have lower depression rates. Experiencing a mental health problem can also be related to an unbalanced diet.
There is a link between specific diets and their impact on the psychological state. Low nutrition diets play a role in worsening mood disorders such as anxiety and depression, while foods rich in vegetables improve depression and anxiety symptoms.
With attention deficit hyperactivity disorder (ADHD), for example, we can see an increase in sugar sweetening in the diet that seems to spill over into stress. Conversely, the intake of many vegetables and fruits appear to protect against these conditions. ADD is a behavior disorder.
The most common treatments for ADD include medical treatment and medications. ADD treatment is not just taking medicine. Many effective therapies can help children with attention deficit hyperactivity disorder in order to improve their ability to concentrate and control impulsive behavior and discomfort. Nutritious meals, exercise, and learning new coping skills are all part of a balanced treatment.
Proper nutrition will help reduce symptoms of the syndrome: Studies show that what you eat and when you eat makes a difference in the management of attention deficit disorder.
Main vegetables nutrients and where to get them:
Everything in life needs protein to live, and vegetables are generally good sources of protein. Vegetables rich in protein are sprouts, peas, spinach, sweet corn, broccoli, mushrooms etc. The body uses protein-rich legumes to make neurochemicals (the chemicals released by brain cells) to communicate. It will stop the glucose spikes that increase protein and impulsivity.
Zinc and iron:
Zinc regulates the organic compound dopamine and can make stimulant drugs more practical by increasing the brain’s response to dopamine. The deficiency of these minerals is related to the necessary cognitive process. Iron is also needed to make dopamine. Lack of iron is similar to psychological deficits and stops ADHD. Zinc and magnesium are used to form neurochemicals, related to attention and concentration, and is a powerful effect in the brain. These minerals found in vegetables such as hemp seeds, peas, spinach, lima beans, etc.
Vitamins and minerals:
Vegetables that are high in vitamin C include peppers, broccoli, tomatoes, kale, and pears. The current daily value for vitamin C is 90 mg.
Broccoli is a source of fibre, calcium, and iron.
Cabbage is rich in vitamin C, which makes it an excellent immune booster.
Cauliflower is rich in vitamin C and folic acid.
Radishes are rich in potassium, folic acid, antioxidants, and sulfur compounds that aid digestion.
Lettuce is an excellent source of B vitamins, folic acid, and manganese.
Spinach is rich in iron, folic acid, and vitamin K, C, and other vital nutrients.
The 5 reasons to sumarize the importance of vegetables:
1 – Vegetables are a perfect complement: Plants are low in fat and high in protein, which makes them an ideal addition.
2 – Plants are rich in nutrients: Nutrient-rich vegetables contain large amounts of vitamins, minerals, and anticancer compounds.
3 – Importance of vegetables in a diet: Eating vegetables to lose weight cannot be ignored either. They are low in calories, contain vitamins and minerals, and fill you with fibre and water.
4 – Mental health benefits: Eating vegetables can improve your mental health and even make you happier. Vegetable intake is associated with greater happiness, well-being, and life satisfaction. Vegetables can also help keep the brain in shape for longer. According to a 2017 study published in Frontiers and Aging neuroscience, the research that led the study states that increasing vegetable intake reduces cognitive decline.
5 – Variety of vegetables throughout the year: Vegetables are a delight of nature and are easy find and prepare. You can prepare some crunchy, some sprinkled, some peeled, and still others unchanged by adding a new vegetable to a different meal every day. Add colour to salads with baby carrots, chopped red cabbage, or green beans. A variety of vegetables includes seasonal vegetables throughout the year.
Conclusion: The importance of vegetables is something we sometimes take for granted but they are a real natural medicine! Vegetables are considered essential for a balanced diet because they provide vitamins, minerals, and dietary fibre. In the daily diet, vegetables are associated with mental health. It would help if you ate a wide variety of vegetables to ensure a healthy lifestyle and get all the health benefits.